Southwest omelette has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B12, Vitamin C, Riboflavin and Folate.
The food contains 15.7g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It gives a good yield of Iron at 4.55 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Ideally consumed as a Breakfast.
Based on the composite nutritive standing Southwest omelette has been given a composite ranking of 87, and on a regular basis.
Calories from Protein | 21% | |
Calories from Fat | 53% | |
Calories from Carbs | 27% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1935 IU | 38.7% | ||
Vitamin C | 43.1 mg | 71.8% | ||
Vitamin D | 43.2 IU | 10.8% | ||
Vitamin E | 2.1 mg | 7% | ||
Thiamin | 0.24 mg | 16.3% | ||
Riboflavin | 1 mg | 59.5% | ||
Niacin | 1.5 mg | 7.7% | ||
Vitamin B6 | 0.38 mg | 19.1% | ||
Folate | 111.6 mcg | 27.9% | ||
Vitamin B12 | 1.3 mcg | 21.5% | ||
Pantothenic Acid | 1.9 mg | 18.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 141 mg | 14.1% | ||
Iron | 4.6 mg | 25.3% | ||
Magnesium | 38 mg | 9.5% | ||
Phosphorus | 109 mg | 10.9% | ||
Potassium | 443.3 mg | 12.7% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 1.5 mg | 10% | ||
Copper | 0.16 mg | 8% | ||
Manganese | 0.35 mg | 17.4% | ||
Selenium | 2 mcg | 2.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 15.7 g | 5.2% | ||
Dietary Fiber | 6.1 g | 24.4% | ||
Sugars | 1.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.1 g | 24.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 13.8 g | 21.2% | ||
Saturated Fat | 4.9 g | 24.5% | ||
Monounsaturated Fat | 6.4 g | |||
Polyunsaturated Fat | 1.3 g |
Serving size
Amount Per Serving
Calories 222 Calories from Fat 0
% Daily Value *
Total Fat 13.8 g 21.2%
Saturated Fat 4.9 g 24.5%
Trans Fat
Cholesterol 17.5 mg 5.8%
Sodium 2 mg 0.1%
Total Carbohydrates 15.7 g 5.2%
Dietary Fiber 6.1 g24.4%
Sugars 1.7 g
Protein 12.1 g 24.2%
Vitamin A 38.7% Vitamin C 71.8%
Calcium 14.1% Iron 25.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 596
Protein 34.3 g | Carbs 13.8 g | Fat 46.6 g
Per Serving | Calories 338
Protein 20 g | Carbs 12.9 g | Fat 23.5 g
Per Serving | Calories 200
Protein 23.1 g | Carbs 10.2 g | Fat 7.4 g
Per Serving | Calories 134
Protein 10.4 g | Carbs 8.7 g | Fat 7.3 g
Per Serving | Calories 102
Protein 2.6 g | Carbs 9.9 g | Fat 5.9 g
Per Serving | Calories 72
Protein 2.1 g | Carbs 10.4 g | Fat 2.6 g
Per Serving | Calories 218
Protein 5.4 g | Carbs 34.2 g | Fat 10.4 g
Per Serving | Calories 216
Protein 5.2 g | Carbs 28 g | Fat 10.3 g